Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (135/95)

6 Push-Ups x 6 reps

9 Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

COMPETITORS

A. Five sets of: Hang Power Snatch + Power Snatch + Overhead Squat

B. Three sets of: Romanian Deadlift x 5 reps @ 3011

C. “The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

135/95 lb. Power Cleans x 3 reps

Push-Ups x 6 reps

Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

**PROGRAM NOTE – This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. The next cycle begins on Monday…so if you have friends who have been waiting to jump in, tell them to do so now or next Monday.

Tuesday, Sept. 24

BOX

A. Choose between Kipping Pull-ups or Butterflies, work on technique, focusing on speed and efficiency. (15 min.) Do not burn out, no more than three sets of a few good reps, stop when technique fails.

B. Four sets for max reps against a 4-minute running clock, complete:

Row 400 Meters (advanced rowers 500m)

Max Reps Double-Unders in remaining time

Rest 4 minutes between sets

COMPETITORS

A. Three sets, not for time, of:

Wall Climbs x 4-6 reps

Skin the Cat x 4-6 reps

Butterfly Pull-Ups x 12 reps

(simply working on speed and efficiency)

B. Five sets of: Push Press + Power Jerk + Jerk

C. For the following three segments, post three separate times, but leave the clock running:

For time:

Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:

10 Muscle-Ups

20 Burpees

30 Double-Unders

40 Ring Dips

30 Double-Unders

20 Burpees

10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:

Row 2000 Meters

“If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.”